Tips To Improve Your Hormone Levels

Hormones facilitate nearly every bodily process, including metabolism, hunger, and fullness. Because of their association with appetite, these hormones play a significant role in your weight.

Insulin

Produced by your pancreas, it’s your main storage hormone and promotes the storage of glucose in your muscles, liver, and fat cells for later use. Small amounts are released throughout your day and increased after each meal. Its job is to transfer the energy from your food to your cells for use when your body needs it. 

Leptin

This is the fullness hormone that works by telling your hypothalamus — the portion of your brain that regulates appetite — that you’re full.  If you’re overweight, you may experience leptin resistance. This means the message to stop eating doesn’t reach your brain, eventually causing you to overeat.

Cortisol

Also known as the stress hormone and is produced by your adrenal glands. In a dangerous situation, it’s important your body releases this hormone. During times of stress, it triggers your heart rate and energy levels. The release of cortisol — alongside the hormone adrenaline — is commonly called the “fight or flight” response.

Chronic levels of cortisol can lead to health issues like heart disease, diabetes, low energy levels, high blood pressure, sleep disturbances, and weight gain.

Estrogen

The sex hormone is responsible for regulating the female reproductive system, as well as the immune, skeletal, and vascular systems. Levels of this hormone change during life stages such as pregnancy, nursing, and menopause, as well as throughout the menstrual cycle. High levels of estrogen are often seen in people with obesity. It’s associated with an increased risk of certain cancers and other chronic diseases. Low levels — typically seen with aging, perimenopause, and menopause — may affect body weight and body fat, therefore also increasing your risk of chronic ailments.

Cholecystokinin

Like GLP-1, cholecystokinin (CCK) is a fullness hormone produced by cells in your gut after a meal. It’s important for energy production, protein synthesis, digestion, and other bodily functions. It also increases the release of the fullness hormone leptin. CCK is a fullness hormone that you may become desensitized to. This can lead to overeating.

Peptide YY

Another gut hormone that decreases appetite. PYY levels may be lower in people with obesity, and this may lead to a greater appetite and overeating. Sufficient levels are believed to play a major role in reducing food intake and decreasing the risk of obesity. Obesity may lead to low levels of the fullness hormone PYY.

Tips to improve your hormone levels

• Exercise regularly. Exercise, at both high and moderate intensities, as a means of improving insulin sensitivity and decreasing insulin resistance.
• Optimize sleep. Chronic sleep issues, including insomnia, sleep apnea, and irregular sleep habits can contribute to high or low levels of hormones. Focus on developing a regular bedtime and sleep schedule.
• Get more omega-3 fatty acids. Fish, nuts, seeds, and plant oils are great sources of Omega 3.
• Eat a balanced diet. Includes plenty of protein. The Mediterranean diet — which includes many veggies, as well as healthy fats from nuts and extra-virgin olive oil — may help improve your sensitivity and reverse resistance. Decreasing your intake of saturated and trans fats may also help. Because ghrelin levels are highest before a meal, listen to your body and eat when you’re hungry.
• Consider taking probiotics. Gut health is vitally important for good health.
•  Practice mindfulness. Regularly practicing mindfulness lowers cortisol levels. Try adding meditation to your daily routine
• Maintain a moderate weight. Balanced hormones aid weight management. Avoid sugars and complex carbohydrates.
• Focus on low glycemic carbs. Rather than try to eliminate carbs from your diet, aim to make most of them low glycemic and high fiber. Examples include whole grains, fruits, vegetables, and legumes.

While you adapt to your new lifestyle changes and eating habits, Youfemism goes to work on your hormonal balance to help you achieve the weight loss you desire, without starving yourself or slogging it out at the gym.